Even trim men can find it difficult to get rid of the dreaded â€˜moobâ€™, but there are things you can do. Y! Lifestyle spoke to nutritionist Cassandra Barns to find out what diet changes can help

Man boobs (as modelled by Simon Cowell and Jack Nicholson) are an increasingly common side effect of modern lifestyles. While they can be down to a medical problem, often theyâ€™re caused by diet and lack of exercise. There is plenty men can do to reduce their chance of developing man boobs and to get rid of them. Nutri Centre nutritionist Cassandra Barns shares some diet tips.

Why do some men get man boobs?

â€œThe medical name for this condition is â€˜Gynaecomastiaâ€™,â€ explains Cassandra. Itâ€™s an enlargement of male breast tissue thatâ€™s actually quite common. It can occur at any time between adolescence and old age. Itâ€™s thought to be down to hormone imbalances, such as high oestrogen and/or low testosterone.

â€œThis can be caused by medical conditions or by medicines being taken so itâ€™s always worth speaking to a GP.â€

Non-medical reasons for man boobs

Cassandra tells us that there is a theory that exposure to excess oestrogens, or 'xenoestrogens' (chemicals or other substances that act like oestrogens in the body) in our environment and the food that we eat may contribute to this problem. Other chemicals known as 'endocrine disruptors' may also be a factor as they may lower production of testosterone in the body, or reduce the breakdown of oestrogen.

These include phthalates, which are used in the production of plastics and easily released into the environment; bisphenol A, used in some plastic bottles and food packaging and in the linings of food cans; and some pesticides.

â€œBeing overweight or obese can also be a factor,â€ adds Cassandra. â€œAs well as the extra fatty tissue itself, fat cells secrete an enzyme called aromatase, which converts other hormones to oestrogen. So the more fat cells we have, the more oestrogen we can have circulating in the body.â€

Cassandraâ€™s advice to avoid moob triggers

1. Avoid unfiltered tap water - This may contain chemicals such as phthalates and bisphenol A. Unfortunately, commercially-available bottled water in plastic bottles may not be much better due to the plastic itself. The best option â€“ if you can afford it â€“ is to invest in a good quality water filter, either the type that is plumbed in or a good kitchen-top water filtration system such as EVA.

2. Go for organic foods where possible. This includes animal products, as organic meat and dairy production uses fewer chemicals in animal feed (the animals have to be fed on organic foods), and also restricts or bans the use of hormones to promote growth or milk production. Organic fruit and vegetables may also be a much better option as artificial fertilisers and pesticides are banned or restricted. If you have to go for non-organic fruits and vegetables (for reasons of expense or availability, for example), wash them carefully to remove chemical residues, and prioritise buying organic for those that cannot be so easily washed or peeled, such as leafy vegetables and broccoli.

3. Try to avoid foods in plastic packaging - This is due to potential release of endocrine-disrupting chemicals into the food. This is difficult nowadays as most foods in supermarkets come in plastic packaging â€“ if you can, shopping locally from markets and farm shops may help you avoid this, or if shopping at a supermarket choose loose fruit and veg, and pick meats and fish from the fresh counters rather than the pre-packaged stuff. Avoid at all costs heating food in plastic containers, especially soft plastics such as cling film. If you buy heatable foods â€“ for example 'ready-meals' â€“ in plastic containers, put them into a ceramic or other dish or pan to heat them.

4. Weight loss may be advisable with gynaecomastia â€“ if you are overweight, itâ€™s worth either seeing a nutritional therapist for a weight loss programme or following a sensible low glycaemic indexâ€“ check out Patrick Holford's â€œLow GL Diet Bibleâ€ (Â£14.99).

5. Avoid having a lot of soya products. Soya foods such as tofu may be a popular option for vegetarians to provide a source of protein or a 'meat-replacement' in meals; and soya milk and yoghurts may be popular among those who avoid dairy products for any reason. However, soya is a source of 'phytoestrogens' â€“ natural plant compounds that may behave like weak oestrogens in the body. This may be beneficial for certain people â€“ especially women around or after menopause, who may benefit from extra oestrogen; but certainly not for men with moob problems. Occasional soya is unlikely to be a problem but if you eat or drink it often, try alternatives to vegetarian protein and soya milk alternatives like oat milk, coconut milk or nut milks such as almond.

6. Avoid as far as possible chemicals in toiletries and in the home, such as household cleaning products. There are many more â€˜naturalâ€™ options for both of these categories that minimise the use of chemicals: for cleaning products for example, check out the â€œEcoverâ€ or â€œEarth Friendlyâ€ ranges.

Can supplements help?

As gynaecomastia can have several causes, first head to the doctor to rule out any underlying health conditions and if youâ€™re severely concerned, speak to a nutritionist about your diet. If you embark on a weight loss plan, supplements can help ensure youâ€™re getting all the vitamins and minerals you need. Try Solgarâ€™s Thermogenic Complex (Â£22.35 for 60 capsules), which can be used in conjunction with a healthy low-GI or low-GL diet.

Testosterone supplements are also available, such as Natureâ€™s Plus T-Male, which Cassandra suggests may help men who have slightly lowered levels that arenâ€™t recognised clinically.. This includes animal products, as organic meat and dairy production uses fewer chemicals in animal feed (the animals have to be fed on organic foods), and also restricts or bans the use of hormones to promote growth or milk production. Organic fruit and vegetables may also be a much better option as artificial fertilisers and pesticides are banned or restricted. If you have to go for non-organic fruits and vegetables (for reasons of expense or availability, for example), wash them carefully to remove chemical residues, and prioritise buying organic for those that cannot be so easily washed or peeled, such as leafy vegetables and broccoli.

3. Try to avoid foods in plastic packaging - This is due to potential release of endocrine-disrupting chemicals into the food. This is difficult nowadays as most foods in supermarkets come in plastic packaging â€“ if you can, shopping locally from markets and farm shops may help you avoid this, or if shopping at a supermarket choose loose fruit and veg, and pick meats and fish from the fresh counters rather than the pre-packaged stuff. Avoid at all costs heating food in plastic containers, especially soft plastics such as cling film. If you buy heatable foods â€“ for example 'ready-meals' â€“ in plastic containers, put them into a ceramic or other dish or pan to heat them.

4. Weight loss may be advisable with gynaecomastia â€“ if you are overweight, itâ€™s worth either seeing a nutritional therapist for a weight loss programme or following a sensible low glycaemic indexâ€“ check out Patrick Holford's â€œLow GL Diet Bibleâ€ (Â£14.99).

5. Avoid having a lot of soya products. Soya foods such as tofu may be a popular option for vegetarians to provide a source of protein or a 'meat-replacement' in meals; and soya milk and yoghurts may be popular among those who avoid dairy products for any reason. However, soya is a source of 'phytoestrogens' â€“ natural plant compounds that may behave like weak oestrogens in the body. This may be beneficial for certain people â€“ especially women around or after menopause, who may benefit from extra oestrogen; but certainly not for men with moob problems. Occasional soya is unlikely to be a problem but if you eat or drink it often, try alternatives to vegetarian protein and soya milk alternatives like oat milk, coconut milk or nut milks such as almond.

6. Avoid as far as possible chemicals in toiletries and in the home, such as household cleaning products. There are many more â€˜naturalâ€™ options for both of these categories that minimise the use of chemicals: for cleaning products for example, check out the â€œEcoverâ€ or â€œEarth Friendlyâ€ ranges.

Can supplements help?

As gynaecomastia can have several causes, first head to the doctor to rule out any underlying health conditions and if youâ€™re severely concerned, speak to a nutritionist about your diet. If you embark on a weight loss plan, supplements can help ensure youâ€™re getting all the vitamins and minerals you need. Try Solgarâ€™s Thermogenic Complex (Â£22.35 for 60 capsules), which can be used in conjunction with a healthy low-GI or low-GL diet.

Testosterone supplements are also available, such as Natureâ€™s Plus T-Male, which Cassandra suggests may help men who have slightly lowered levels that arenâ€™t recognised clinically.

The other 99% of the time it is just fat. Dropping over all fat will decrease them.

Gynecomastia will feel hard as the pectoral region actually remodels into mimicking a breast, often there can be discharge. Fat is well... just fat.

You can get hormone levels checked with a quick blood test. Don't worry about friggin tap water, eating soya beans and all that crap, its not going to increase and SUSTAIN high estrogen levels to cause gynecomastia.

Its something that men get when testosterone levels start dropping with age or any other reason. David Hasselhoff of Baywatch started getting them and it used to be noticeable becuase he was bare chested mots of the time.

it can be due to hormone imbalance which we are not aware. there are all kind of suggestions ranging from gynecomastia surgery which removes breast tissues along with liposuction. there are some so called medicines like "Gynexin" may be hoax.

1. learn to live with it
2. go to a plastic surgeon, exercise is allways good but useless to get rid of manboobs (it might be a bit radical for some but I definitely suggest it. I had a gyno surgery in Kochi last year (Lakeshore hospital) for 60000 rs. and great body and chest now after some months of physical exercise. The surgery itself lasts only for an hour and the pain is more than bearable.)

wear a bra which doesnt have any padding and pull the straps tight to keep the fat down - speaking from experience ( as a woman !! ) ...if necessary wear a second bra and remember to pull the straps tight .

wear a bra which doesnt have any padding and pull the straps tight to keep the fat down - speaking from experience ( as a woman !! ) ...if necessary wear a second bra and remember to pull the straps tight .

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wife may get jealous if bra size is bigger than hers. The solution is to drink a lot
of beer so your beer belly makes your man boobs look smaller.

1. learn to live with it
2. go to a plastic surgeon, exercise is allways good but useless to get rid of manboobs (it might be a bit radical for some but I definitely suggest it. I had a gyno surgery in Kochi last year (Lakeshore hospital) for 60000 rs. and great body and chest now after some months of physical exercise. The surgery itself lasts only for an hour and the pain is more than bearable.)

Gynaecomastia, gynecomastia male breast syndrome, man boobs, or in short moobs are an enlargement of the male breast as a result of an abnormal increase in the glandular tissue. The condition is quite common in teenage boys where firm, tender breast tissue grows under the nipples and there are an estimated 40-60% of men with Gynaecomastia.